Week 1 Day 1 Monday
Comments (21) | Help | Programs | Exercises
- Back Squat – HS, 3x5, 50%x10x2
- Jerk Bnk from Split (3 sec hold in split) – 45%x5x4
- Push Press Bnk – 60%x8x3
- Back Squat Jump – 20%x5x3
- Hanging Leg Raise - 3 x max
All Legs All Day - Week 1 of 12
This is a cycle emphasizing leg strength, but not neglecting pulling strength or snatch and clean & jerk performance. You'll be squatting every day, but the volume will be relatively low.
Volume: Moderate
Intensity: High
Notes:
For squats, you will work to a heavy single each day while avoiding misses and tough grinds. Challenge yourself but try to keep reps smooth. After the single, some days you'll have back-off sets. For those without prescribed weights, take the prescribed number of sets to work back as heavy as you can for the prescribed reps - push hard but avoid failed reps.
Questions? Get answers here or post in comments.
Alyssa Sulay
Alyssa Sulay
Greg Everett
Alyssa Sulay
Greg Everett
Silly question (which I’m sure you’ve answered multiple times elsewhere) but what constitutes a Heavy Single? I always thought of them as more or less maxes. Since there’s a decent amount of volume and intensity, I’m a little concerned with recovery. Does, say, 90-93% count as heavy?
Thanks again.
Greg Everett
Greg Everett
Greg Everett
Greg Everett
Greg Everett